It is important to remain mobile when suffering from back pain and so exercise, such as rehabilitation exercises or joining a gym, is often recommended as a way of helping people recover. However, it is important that you make informed decisions and select the right choice of exercise.

If you are returning to exercise after an injury then some walking, gentle jogging, or ideally cycling is recommended to help you transition back into things. If you participate in a more competitive sport such as tennis, where you have to move suddenly to return the ball, it is almost impossible to stay in control of what you’re doing. Exercise classes at a gym are particularly popular as they are social and fun and you also benefit from the class instructor and fellow participants helping to keep you motivated.

If you are thinking about joining a gym in the new year, you’ll discover that exercise classes also offer a variety of different activities to choose from, so it can be difficult to know what type of exercise or gym class will be the best for you. 

Exercises that are recommended for back pain include things such as yoga, pilates, swimming, and even gentle martial arts such as tai chi. If you are unsure then speak to your chiropractor, or sports massage therapist and they will be able to recommend the best options for you. You will get better results if you combine these treatments with low-impact exercise.

If you visit the gym and watch an exercise class before you sign-up, you will have a better idea of what is involved. If you do sign-up for a class, get to your first session a little earlier than the rest of the class so that you can speak to the instructor and tell them that you are recovering from back pain and so you may have to participate in parts of the class a little differently or take breaks more frequently. This also allows the instructor the opportunity to provide you with more low-impact options during the class. Your class instructor will want to know if you’re struggling, and they will be able to reduce the intensity of the exercise if needed.

Always listen to your body. Pain is not gain! If you find an exercise class that suits you, start off steadily and don’t overdo it. You will still benefit from the class even if you find yourself doing fewer repetitions, or moving slower than your classmates. Don’t get competitive. You don’t need to be the fastest or the strongest person in the class. Exercise is about participation and consistency.

The Sport Rehabilitators at Backworks have a strong focus on biomechanics, exercise rehabilitation, and returning patients to high levels of function, and can work to tailor a specific exercise program to your needs. Call us now on 01702 342329 and one of our sports rehabilitators in Southend-on-Sea would be more than happy to answer any questions you may have.